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Water is one of the most important staples

More than half the human body is made up of water. In the case of an infant it is even more than 70%. No wonder, then, that water is one of the most important staples. While the body can survive several weeks without solid food, we can only survive 2 to 4 days without water.This applies to the young and old. As children sometimes forget to drink regularly, it is important to always offer them plenty of drinks.

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You really need that much to drink

Anyone who plays and moves a lot will feel thirsty – and that is a good thing. Thirst is a signal from the body that the fluid tank needs topping up. Between the ages of 4 and 6, children should be drinking about one litre a day. Children between the ages of 10 and 13 need approx. 1.2 litres of fluid from drinks each day.Information about quantities of fluid for older age groups can be found in our table. Although drinks are the main source for our daily supply of water, some of the fluid required is also absorbed through solid foods. For example, melons or cucumbers contain a considerable quantity of water compared to other fruit and vegetable varieties. Please remember that it is perfectly alright to take in more fluid than specified in our table. When exercising or playing on hot days the volume of fluid required may more than double, for example. Even a slight lack of water can result in a dip in concentration. Dizziness, fatigue and headaches can occur. Your child should therefore not wait until after he or she has finished playing, but should be having a drink before and while he or she is active.

Recommended fluid supply for children and adolescents

 

Age in years

Water supply from drinks (ml/day)

Recommended drinks, e.g.

1 – 3   2 glasses of water, such as Nestlé PURE LIFE (400 ml) [Markets, please localise according to the relevant product offered in your Market], 2 small cups of unsweetened fruit or herbal tea (250 ml), 1 glass of fruit juice spritzer (200 ml, mixing ratio: 1/3 juice to 2/3 water)
4 -6   2 glasses of water, such as Nestlé PURE LIFE (400 ml) [Markets, please localise according to the relevant product offered in your Market], 2 cups of unsweetened herbal or fruit tea (300 ml), 1 large glass of fruit juice spritzer (250 ml, mixing ratio: 1/3 juice to 2/3 water)
7 – 9   2 glasses of water, such as Nestlé PURE LIFE (400 ml) [Markets, please localise according to the relevant product offered in your Market], 1 glass of fruit juice spritzer (200 ml, mixing ratio: 1/3 juice to 2/3 water), 2 large cups of unsweetened herbal or fruit tea (400 ml)
10 – 12   2 glasses of water, such as Nestlé PURE LIFE (400 ml) [Markets, please localise according to the relevant product offered in your Market], 2 glasses of fruit juice spritzer (400 ml, mixing ratio: 1/3 juice to 2/3 water), 2 small cups of unsweetened herbal or fruit tea (250 ml), 1 cup of grain coffee (150 ml)
13 – 14   3 glasses of water, such as Nestlé PURE LIFE (600 ml) [Markets, please localise according to the relevant product offered in your Market], 2 glasses of fruit juice spritzer (400 ml, mixing ratio: 1/3 juice to 2/3 water), 1 cup of unsweetened herbal or fruit tea (150 ml), 1 large cup of grain coffee (200 ml)
15 – 18   4 glasses of water, such as Nestlé PURE LIFE (800 ml) [Markets, please localise according to the relevant product offered in your Market], 2 glasses of fruit juice spritzer (400 ml, mixing ratio: 1/3 juice to 2/3 water), 1 cup of unsweetened herbal or fruit tea (150 ml), 1 large cup of grain coffee (200 ml)

Source: “Optimix??? journal, Research Institute of Child Nutrition (aid, 2005) Sample Introductory text

The best thirst-quenchers

A good thirst-quencher has no or few calories, as otherwise we would have to restrict our food intake when we are very thirsty. The absolute best thirst-quencher is a mineral water, such as Nestlé PURE LIFE . Natural mineral water provides calorie-free refreshment for the entire family. You can enjoy either still or gently sparkling mineral water. Unsweetened fruit or herbal teas are also recommended drinks. For occasional enjoyment, a grain coffee such as CARO is also a particularly delicious alternative. CARO is made exclusively from natural ingredients such as barley, barley malt or rye. It does not contain either caffeine or added aromas or sugar, making it a healthy drink for children and adults. Many children love fruit juices as they taste good. They also provide us with vitamins. However, they contain calories in the form of natural fructose or added sugar.If you are in any doubt about how much sugar a drink contains, look on the list of ingredients. This list indicates very precisely what ingredients the drink contains. Favour juice without added sugar. The number of calories in a drink can be found in the nutritional information panel. A lower-calorie, refreshing alternative to fruit juice are fruit juice spritzers. Simply mix your child’s favourite juice with mineral water (in a ratio of 1/3 juice 2/3 water). Thirst is quenched quicker with juices that are already diluted. For example, NESTLÉ ALETE mild apple fruit spritzer is a delicious and refreshing thirst quencher without added sugar. Whether it is mineral water, fruit and herbal teas, fruit juice spritzers or the occasional grain coffee: vary your drinks, as this will help maintain your desire to drink. Sample Introductory text

Make sure no one forgets to drink

Children are easily distracted and forget to drink when they are deep in play, for example. However, they need a lot of water. You should therefore encourage your child to drink plenty right from an early age:

  • Offer your child drinks with every meal.
  • Remind them to drink in between meals.
  • Build drink breaks into joint excursions and when exercising.

Children want freedom, including in drinking. This works best if each child has their own drinking bottle from which they can drink whenever they want when they are on the move, at nursery or in school. Offer your child a choice of the healthy thirst-quenching drinks mentioned above.

All in moderation: sugary drinks

Although children love sugary drinks such as lemonade, cola and other fizzy drinks, you should keep these for special occasions, as they are high in calories but contain very few vitamins or minerals. Nestlé AQUAREL pineapple cactus and apple pear entice with their full aroma, entirely without colourings or sweeteners. With a calorific value of just 17 kcal per 100 ml, NESTLÉ AQUAREL Fruits offers a low-calorie alternative to conventional soft drinks.

Milk – does not quench thirst

Milk contains a wealth of valuable ingredients such as protein, carbohydrates, fat, vitamins and minerals. This makes milk a key nutrient-rich staple, but it is not a drink suitable for quenching thirst. If your child likes to have a glass of milk with his or her breakfast, also offer him or her a glass of water. This will enable your child to top up his or her fluid tank.